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7 Simple Ways to Keep Your Mind Sharp

You don't have to spend a small fortune on computer games or sketchy "smart" supplements to keep your mind in tip-top shape. We've found simple, free, enjoyable ways (all backed by the latest medical research) to enhance your cognitive health.

Break a sweat

"Physical exercise may be one of the best ways to maintain cognitive function as you age," says Fred H. Gage, Ph.D., professor of age-related neurodegenerative diseases at the Salk Institute in La Jolla, California. His landmark research showed that exercise significantly increases the rate of blood flow to the hippocampus, a brain region vital to memory, which generates new cell growth and improves mental processing. Interested? Follow the lead of the adults in Dr. Gage's study, who got about an hour of activity a day, four times a week.

Eat like a Greek

Ever wonder why so many philosophers in ancient Greece were making brilliant observations well into old age? We'll never know for sure, but the Mediterranean diet—high in fruit, vegetables and healthy fats like olive oil; low in salt and red meat—definitely didn't hurt. Mediterranean-diet followers have a 40 percent lower risk for Alzheimer's, research at Columbia University notes, and other studies have linked this way of eating with reduced risk for memory loss. Experts claim the diet's powers might be due in part to its inflammation-fighting antioxidants. Try out Med-inspired recipes, and enjoy them with a glass of vino—moderate wine consumption is part of the plan. Opa!

Explore the world

One more great excuse to book that flight to Brazil (or whatever exotic country calls your name): Immersing yourself in a foreign culture can enhance creative thinking. Research has shown that people who live abroad are better at creative tasks such as drawing, writing and problem solving. "Outside their cultural context, they're forced to relearn the meaning of simple things," says study author William W. Maddux, Ph.D., assistant professor of organizational behavior at Insead, a business school in Fountainbleu, France. For example, leaving food on your plate may be an insult in the United States, but it's polite in China. "The ability to look at things from multiple and different perspectives leads us to increased creativity, possibly by changing how the brain is wired," Maddux says. If living abroad isn't an option, learning a new language or becoming an expert on a foreign cuisine may strike that spark for you.

Watch your weight

Seems odd that it has anything to do with brainpower, but excess body fat has been shown to up the risk for memory loss in women. "Fat releases chemicals called cytokines that might produce hormones harmful to neurons," says study author Diana R. Kerwin, M.D., assistant professor of medicine at Northwestern University Feinberg School of Medicine. She advises maintaining a body-mass index of 20 to 24. (Calculate yours now.) Need help getting there? See tips 1 and 6.

Hit the sack

Anyone who's ever pulled an all-nighter knows that focus, recall and rational thought are shot the next day. And although scientists are still exploring exactly how ample rest recharges our mental batteries, new research from Harvard Medical School indicates it may be related to adenosine triphosphate (ATP), a molecule that floods the brain during sleep. Dubbed the "energy currency" of life, ATP captures the chemical energy released from metabolized nutrients and makes it available for cellular functions. To help ensure your cells get plenty of fuel, aim for seven to eight hours of shut-eye a night.

Try something fun

Picking up any new skill (rock climbing, tangoing, soufflé making) may create new neural pathways or connections in the brain, which can keep your mind sharp over time. The key is choosing something you like. "This is not an ivory tower concept: The more you enjoy something, the more you do it," explains Yaakov Stern, Ph.D., professor of clinical neuropsychology at Columbia University.

Divide and conquer

Juggling multiple tasks may seem productive, but the quality of your work could suffer. "The prefrontal cortex, a region critical to processing info, is optimally designed to do one thing at a time," explains Adam Gazzaley, M.D., director of the neuroscience imaging center at the University of California at San Francisco. "Think of it as the bouncer at the nightclub of your brain: He's paid to let in one guest at a time. If they rush the door, things get chaotic." Dr. Gazzaley suggests that when something requires high performance and focus, shut out distractions. Log out of social-networking sites and email, and turn off your phone. Once you've aced the task, feel free to share your success with friends on your Facebook wall.